4 natural alternatives to sweeteners

With the average child now consuming 18 years' worth of sugar by the of age 10, according to figures released by officials, it is officially time to ditch sugar. But are sugar-free alternatives really the answer? 

Are artificial sweeteners the answer?

Before you reach for the sweeteners in place of traditional sugar, it's time to consider the evidence. Sugar is undoubtably a problem that needs to be addressed, but low-calorie sugar-free alternatives may not be the best solution after all.

'A new study  has reported that there is no evidence that low-calorie and artificial sweeteners help people lose weight, and that there is not enough evidence as to the safety of using these alternatives,' the researchers explain. 'The research comes following an increase in the number of food and drink manufacturers that are using low-calorie and artificial sweeteners in their products, so as to reduce sugar levels.'

Evidence has emerged that artificial sweeteners can in fact have the reverse effect and further exacerbate the problem. 'While we still have a lot to learn, recent research  found that artificial sweetener scrambles the bacteria in the gut, making the body less tolerant to glucose,' he says. 

'As such, sweeteners can change how the body processes fat and receives its energy, causing weight gain, instead of reducing it. Natural sweeteners do not contain any harmful chemicals, and provide other health benefits, depending on the source you choose. For example, honey has antibacterial and anti-inflammatory effects, while molasses is rich in iron.'

Natural alternatives to artificial sweeteners

There are a number of reasons why you would be wise to opt for natural sweeteners. 'It is always important to maintain a balanced diet and since natural sweeteners do not contain synthetic substances, as many artificial sweeteners do, adding them to your diet allows you to satisfy your sweet cravings without the guilt,' he says. 'Natural sweeteners can also reduce some of the key health threats of sugar and alternative sweeteners, such as tooth decay.'

He recommends the following healthy alternatives to sugar and artificial sweeteners:

Honey

Honey is a great alternative to non-sugar sweeteners because of its versatile nature and multiple health benefits, but make sure that you choose high-quality honey that is preferably raw. Honey contains important antioxidants, such as flavonoids. The natural sweetener, which is low in calories, also has antibacterial and anti-inflammatory effects, which is why adding honey to your tea or coffee, or to hot water and lemon is a great way to clear your throat if it is sore.

Molasses

One of the main health benefits of molasses is that it contains 20 per cent of the daily recommended intake of calcium and 40 per cent of the daily recommended intake of iron, which means that it can both aid in strengthening bones and help people that have an iron deficiency. It also contains high levels of potassium, which can help boost your energy levels. Besides adding molasses to your recipes, you can add it to hot water and drink in the morning as a dietary supplement and healthy morning energy boost.

Agave

Some question whether agave nectar is better for you than refined sugar, since it has a higher calorie content; however, the argument for agave is that it has a lower glycemic index than sugar and does not contain any chemicals. Since agave is high in fructose, it means that it has to be metabolised by the liver, so consume this sweetener in moderation. Agave is best used in deserts and when baking.

Dates

Dried dates can be found in most supermarkets. Because they’re dried, their calorie content is higher than most fresh fruit, but they will also provide you with 20 per cent of the daily recommended intake of potassium and 12 per cent of the daily recommended intake of Vitamin B. As such, dates are a great energy-boosting afternoon snack. Dates are also high in flavonoids, which can help reduce inflammation. Dates have a sweet, almost caramel taste, so can be used as an alternative to sugar when baking.

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